Resisted Nasal Breathing:
15 breaths (6s inhale + 6s exhale)
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A,
Push Press 10-8-6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - for time:
Sled Drag, pick load, 800 m
100 Clean & Jerks, 52/34kg

Sled Drag- moderate

Complete in teams of 2. Accumulate the total in any order.

Goal: Sub 20 min

C,
3 rounds for quality of:
10 Hip & Back Extensions
10 Banded Kneeling Crunches
Prone Plank Hold, 20 secs

5x4min AMRAP, 1min rest
40 DU
20 steps walking lunges
10 pull up/ ring row
5 devil press @2x20/12.5kg

continue next AMRAP where you finished last

2’min Ergo @relax pace (Cool down)

Then….
5’min of:

20"sec Dead hang hold on the bar
10+10 Lying Dynamic Hamstring Stretch
10+10 90/90 Hip no Switch
10 Downward dog stretch

Heavy sets of deadlifts
New set every 2 minutes
3-3-2-2-1-1-1-1

Overhead squat 4 x 6

WU: 10'

30"s Bike

10 Lunges twists
10+10 World greatest stretching
10 Scorpion kicks
10 Good mornings (20/15kg barbell)
10 Back squats (20/15kg barbell)
10+10 Box step ups (Keep feet on box top)

35'min AMRAP

Treenaaja _______________________________ Kuntoilija

300m Run _______________________________ 200m Run
5 Dual DB Thrusters 15/22.5kg __________ 5 Dual DB thrusters HAP
5 Burpee over DB ________________________ 5 Burpee over DB

1'min Rest

300m Row ____________________________________ 200m Row
1 Leg less Rope climb / 2 Rope climb _________ 1 Rope climb / 2 Decline
10+10 Single KB front rack lunges 16/24kg ___ 10+10 Single KB front rack lunges HAP

90"s Rest

300m Ski ______________________________________ 150m Ski
4 Bar muscle-ups _____________________________ 4 Pull-ups
5-10 Push-up __________________________________ 5-10 Knee push-up

2'min Rest

2 Round 3'min AMRAP and 2'min rest between (Total time 28'min)

Treenaaja __________________________ Kuntoilija

A) ___________________________________ A)
12/10 Cal Bike ______________________ 12/10 Cal Bike
10 Heavy Slam balls 40/30lbs _______ 10 Slam balls HAP

Rest

B) ___________________________________ B)
10 Push presses 50/35kg ___________ 10 Push presses HAP
10 Burpees jump over barbell ______ 10 Burpees step overs barbell

Rest

C) ___________________________________ C)
12/10 Cal Run _______________________ 12/10 Cal Run
10 Dual DB Box step overs HAP _____ 10 Dual DB Box step overs HAP

Rest Rest

8'min Practice: Legless Rope climb / Rope climb

8'min: To set weight at Bench press

EMOM 16'min

A) 10 DB bench press HAP

B) 1 Legless rope climb / 1 Rope climb or Modified

C) 30"s Ski @moderate pace

D) Rest